Connection (push)
This 6-week progression is focused on squatting. While we love a unilateral squat pattern, we also like to return to bilateral squatting for a progression to continue to build that pattern.
While reps can range anywhere from 8-30 when looking to build hypertrophy, we encourage you to work in a rep range that you don't typically. For example, if you tend to go heavier for less reps, maybe bump up to 1.5x or double reps for this 6-week progression.
Remember to add load or reps each week.
For upperbody, we move to a single arm press with the landmine press. This is a great exercise for chest and also shoulder strength. Ideally you would pick one position (standing, half kneeling or kneeling) and stay with that for all 6 weeks with the intention to build reps/ load each week.
For accessory - Don't underestimate this combo... Choose a weight for walking lunges (or step ups) that is challenging. Step ups should be low and heavy, walking lunges can also be in place. For the sliders, don't alternate sides, rather plant one foot on ground in plank and place other on a slider. Pull the slider leg towards the chest focusing on hip flexor doing the work. Alternative is also a banded plank march.
For upper body - go from a heavy and powerful push press immediately into the banded tricep extensions before resting remainder of the 90 seconds
